4 showed for a 3 part beat down at the Blender.
Warmarama
- SSH 20X IC
- Mountain Climbers 15X IC
- IST 10X IC
- Cotton Pickers 10X IC
The Thang
Round 1 – Endurance
- KB Swing/Burpee Ladder
- 20 KB swings
- Run to light post (30 yards)
- 2 burpees
- Run back to bells (30 yards)
- Descend by 2 reps on KB swings and ascend by 2 reps on burpees each round
Round 2 – Strength
- 10 KB squats
- 10 KB shoulder presses
- 10 single leg squats (10 each leg)
- 10 decline Muricans
- achieved 6 rounds
Round 3 – Stability
- 10 Turkish get-ups (5 each side)
- 20 KB lunges with twist (10 each side)
- 10 low flutter IC with KB push press
- 10 v-ups with KB
- repeato (did not repeat Turkish get-ups for sake of time)
- Elbow plank for 1 minute
COT